Volume 3 | January 2020

Wildcat Workplace Wellness Tip

Meal preparation As days are normally busy for administrators, teachers, and staff it’s quite easy to consume quick unhealthy meals and snacks or skip meals period which many times leads to later over-indulgence. Unknowingly to most of these unhealthy eating habits or lack of food consumption can have a huge effect on how mentally alert you remain, your energy levels, mood, and of course weight gain. Below are tips for meal preparation: Take time on the weekend or night before each work day to prepare and store meals for the upcoming week. Purchase and store healthy snacks at workplace as a go to when needed. Keep water either bottled or in a container to ensure proper water intake and to also help resisting of sodas. 2.7-3.7 liters of water per day.

Moments of Movement

Burpee A burpee is a full-body exercise used in strength and aerobic training. The burpee increases the heart rate dramatically and burns a ton of calories when performed repeatedly for a moderate to high number of repetitions. Incorporate at least 3 sets of 15-20 repetitions of burpees with your fitness exercises at least three days a week. Below are two attached illustration videos of a regular burpee followed by a modified burpee.

Nutrition Tips

Food for Gut Gut health has become increasingly important in recent years due to a numerous amount of studies displaying a link between gut health and the immune system, mood, mental health, autoimmune diseases , endocrine disorders, skin conditions, obesity, and cancer.  Signs of Unhealthy Gut and foods to remove: Stomach pains like gas, bloating, constipation and diarrhea for example. Skin issues (dryness, unexplained rashes, eczema, acne, and rosacea). Consumption of a large amount of processed and sugary foods or beverages which decreases good gut bacteria. Constant fatigue Difficulty digesting certain foods due to poor quality of gut bacteria. Removal of fried and processed foods and sugars while limiting diary, eggs, red meat, and soy products will also be helpful for the gut. Ways to improve gut health Limit inflammatory foods such as meat and dairy products. Aim to manage stress levels because of their ability to make food digestion difficult. Reduce stress Limit sugar and processed foods Drink more water Addition of green vegetables, oats, fruits, beans and other fermented foods.

Just A Taste

Breakfast Boosting Smoothie Ingredients: 1 ripe banana  1/2 cup wild or frozen blueberries   1 cup of leafy spinach   3/4 -1 cup dairy-free milk   2 Tbsp. hemp or flax seeds  3 Tbsp. of creamy peanut butter

Self Care

30 day Social Media Detox Do you check you scan social media within 30 minutes of being awake? Are you finding it difficult to pick up your phone and not go to your social app or apps? Are you becoming easily frustrated with trivial matters on social media apps? Would you feel as if you go a long period of time without social media?  If you answered yes or even maybe to either of the questions above then you may need a social media detox. A social media detox consists of: 30 day time frame Deactivating all social media accounts Delete or uninstall all social media apps Turn off all notifications During the detox Clear your mind spending more time meditating Learn something new Put focus towards a new business or project Engage in a healthy hobby to replace social media time such reading, writing, exercise, volunteer your time, etc  Get out and use this time to be a part of more in person engagement and conversations Pay attention to the difference in your mood and actions

MPSD Wellness Coordinator Arthur Harris aharris@mpsdk12.net Click to receive updates from MPSD!

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